67 peer-reviewed studies · Evidence score: 9.5/10
Pashayee-Khamene F et al. • Journal of the International Society of Sports Nutrition (2024)
Creatine supplementation has a small effect on body mass and estimates of fat-free mass and body fat percentage.
Lanhers C et al. • Sports Medicine (2015)
Creatine supplementation significantly increases lower limb strength, with greater effects seen in trained individuals.
de Guingand DL et al. • Nutrients (2020)
However, all future studies of creatine supplementation in females should consider surveillance and comprehensive reporting of adverse outcomes to better inform participants and health professionals involved in future trials.
Prokopidis K et al. • Nutrition Reviews (2023)
Creatine supplementation improved measures of memory compared with placebo, with significant benefits in older adults.
Gras D et al. • Critical reviews in food science and nutrition (2023)
Creatine supplementation has a negative effect on VO2max, regardless of the characteristics of training, supplementation, or population characteristics.Supplemental data for this article is available online at https://doi.org/10.1080/10408398.2021.2008864 .
Dos Santos EEP et al. • Nutrients (2021)
However, given the level of evidence, future high-quality studies are needed to confirm these findings.
Burke R et al. • Nutrients (2023)
Evidence supports a small positive effect of creatine supplementation on muscle hypertrophy when combined with resistance training.
Frye RE et al. • Neurobiology of disease (2024)
Significant elevations (all p < 0.01) in the prevalence of lactate (17%), pyruvate (41%), alanine (15%) and creatine kinase (9%) were found in ASD.
Wang Z et al. • Nutrients (2024)
In conclusions, creatine supplementation with resistance training enhances upper- and lower-body muscle strength in adults aged < 50, with greater benefits likely to be seen in males than females.
Avgerinos KI et al. • Experimental Gerontology (2018)
Creatine supplementation improves short-term memory and reasoning, particularly under stress conditions.
Desai I et al. • Journal of strength and conditioning research (2024)
Concurrent carbohydrate ingestion did not enhance the hypertrophy benefits of creatine.
Moore E et al. • Sports medicine (Auckland, N.Z.) (2023)
CWI is effective for promoting recovery from acute strenuous exercise in physically active populations compared with other common recovery methods.
Vicente-Salar N et al. • Nutrients (2022)
Caffeine is the only NEA that has shown strong evidence for performance enhancement in combat sports.
López-Torres O et al. • Nutrients (2022)
More studies are needed in female athletes that measure the effects of different EAs on sports performance, such as beetroot juice, beta-alanine or sodium phosphate, as the studies to date are scarce and there are many types of EA that need to be further considered in this population, such as creatine and taurine.
Kreider RB et al. • Nutrients (2021)
Based on this analysis, it can be concluded that creatine supplementation has several health and therapeutic benefits throughout the lifespan.
Forbes SC et al. • Nutrients (2021)
Finally, creatine supplementation only on resistance training days significantly increased measures of lean tissue mass and strength vs. placebo.
Jiaming Y et al. • Journal of food biochemistry (2021)
But, due to high heterogeneity and the medium risk of bias for articles, we suggest that these results are taken into account and the facts are interpreted with caution by the readers.
Kreider RB et al. • Journal of the International Society of Sports Nutrition (2017)
Creatine monohydrate is the most effective ergogenic nutritional supplement currently available to athletes for increasing high-intensity exercise capacity and lean body mass.
Mielgo-Ayuso J et al. • Nutrients (2019)
In conclusion, creatine supplementation with a loading dose of 20⁻30 g/day, divided 3⁻4 times per day, ingested for 6 to 7 days, and followed by 5 g/day for 9 weeks or with a low dose of 3 mg/kg/day for 14 days presents positive effects on improving physical performance tests related to anaerobic metabolism, especially anaerobic power, in soccer players.
Devries MC et al. • Medicine and science in sports and exercise (2014)
Retention of muscle mass and strength is integral to healthy aging.